Comparing Nutrients in 7 ounces Pie, fried pies, fruit VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	21.6% 627kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	64.2% 62.3g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	44% 7.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	79.5% 103g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	10.6% 5.95g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	51.6% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.8% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.3% 2.42mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	27% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85.3mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	82.6% 45.4μg	55μg per day for Men 19-50 years
Sodium	44% 661mg	100% 1494mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2% 74.6g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Pie crust, standard-type, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, fried pies, fruit versus 7 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, fried pies, fruit vs Pie crust, standard-type, dry mix:

• 7 ounces of Pie, fried pies, fruit have more Vitamin B12 than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.8 times more Vitamin B9 than Pie, fried pies, fruit.
• 7 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12
• Both Pie, fried pies, fruit as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie, fried pies, fruit vs Pie crust, standard-type, dry mix:

• 7 oz of Pie crust, standard-type, dry mix contain 2.8 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 9.5 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit as well as Pie crust, standard-type, dry mix lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, fried pies, fruit have 2.9 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 1.6 times more Energy, 2 times more Fat, 3.2 times more Saturated Fat and 2.3 times more Protein than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie crust, standard-type, dry mix offer comparable quantities of Carbohydrate per seven ounces.